Hello and welcome to Eight Years In. I’m your host, Rebekah, and I have been vegan for nine years now. When people find out that I’m vegan, they often wonder how that is different than vegetarian. So today I wanted to go over the difference between vegan and vegetarian.
Food
The first thing you think about with both vegans and vegetarians is “what do they eat?” While all vegan food is vegetarian, not all vegetarian food is vegan.
Colloquially, vegetarian food will not have meat. It will also not have anything that is a part of an animal. (So you also won’t see lard or gelatin.)
Now, vegan food will not have those things in it, and will also not have any other animal products. Meaning that it isn’t just about the parts of the bodies (ie animal flesh), but vegan food will also not contain anything that comes from an animal. Namely, eggs or dairy, however there are other animal products as well such as honey or certain flavorings and colorings. If you want a an easier way to remember, vegan food is just vegetarian food with some things taken out. Just like “vegan” is just the word vegetarian with some letters taken out.
Philosophy
Now veganism and vegetarianism are not just about food. And there are as many perspectives on veganism and vegetarianism as there are vegans and vegetarians. That being said, if we’re talking about the common discourse about animals and the purpose they serve in our lives, I would venture to say that vegans and vegetarians, while seemingly similar, tend to diverge here.
Please understand that I am generalizing here. But for common understanding, vegetarians tend to believe that we shouldn’t be killing animals. While vegans hold the opinion that we shouldn’t be using them at all.
This is where the avoidance of eggs and dairy comes from, as well as animal tested products. Veganism is the avoidance of all animal use and abuse as far as is practicable and possible. You’ll find that vegetarians and vegans alike will not wear leather, because that is the skin of a killed animal. And while it isn’t mandated by definition to avoid animal tested products for vegetarians, I find that many often do. This is because animals are often killed in these experiments either accidentally or through negligence.
Kinds of vegetarians
So there are some different kinds of vegetarians. If we’re talking about just the base vegetarian, you’re talking about someone who doesn’t eat meat or think that animals should be killed for our food supply. And as I said, they often don’t eat gelatin or wear leather or fur. But when we talk about a vegetarian diet, there are a few subsets.
Lacto-Ovo
A lacto-ovo vegetarian is what you would generally think of when you say vegetarian. Like we discussed earlier, they don’t eat meat or gelatin, but they will consume dairy and eggs. You could also break this up to “lacto vegetarian” or “ovo vegetarian”, meaning that they consume dairy (lacto) or eggs (ovo). You don’t meet too many vegetarians who consume one but not the other, but they certainly are out there. Some will eat this way on the road to veganism, while others may cite reasons as allergies, lactose intolerance or personal beliefs.
Pescatarian
A pescatarian is someone who eats a vegetarian diet but includes fish. So they may have quite a bit in common with lacto-ovo vegetarians. Some eat fish regularly, while others do so quite infrequently. It really depends on the person. Someone might choose to be a pescatarian for health reasons (they may be concerned about getting omega-3s on a vegetarian diet), convenience (it’s easier to explain to people “oh I’m vegetarian, but I’ll eat fish”) or due to the belief that fish don’t feel pain. (This has been debunked by science, however it’s an old idea that still is floating around today.)
Semi-vegetarian
There is also a category called the semi-vegetarian, who chooses to not eat red meat. They will, however, eat fish and chicken and all that is included in a lacto-ovo vegetarian diet. I find that the people who are semi-vegetarians tend to do so for health reasons. Poultry and fish tend to be lower in fat and cholesterol than red meat. There are a subset of semi-vegetarians who may choose to eat this way to avoid the higher carbon footprint of the large livestock necessary for red meat consumption. While poultry and fish do have a high environmental impact compared to a more plant based diet, red meat is still higher yet.
What’s a flexitarian?
So with all of this talk about vegetarians, there’s another term you may have heard before—flexitarian. A flexitarian is not defined by what they will or won’t eat. They do not have dietary restrictions in the sense that a flexitarian has not made any sort of statement or decision that they won’t eat a certain animal product. Instead, flexitarian is a label for those who make an attempt to eat more plant based. There is not a set amount or percentage to meet this criteria, it’s entirely self-defined.
I find that flexitarians tend to be the kind of people who highly value the freedom of spontaneity. They don’t want to have to commit to not eating something ever again and they want to be able to enjoy social gatherings without the pressure of worrying if there’s something for them to eat or if they “should” be eating this. They simply make an effort to eat more plant based. Anyone can be a flexitarian. And if you’re considering going vegan or vegetarian but are too scared, it’s a great way to try out more plant based foods.
Kinds of vegans
I’ve talked before about the different kinds of vegans on this blog, so if that’s a subject you’d like to delve further into, check it out here. That being said, in general, I find the extra labels for vegetarians to denote what extra they will eat, whereas the extra labels for vegan diets tend to denote what extra they won’t eat.
Macro vegans
There are vegans who follow certain macro breakdowns in their diet. So you might see high carb low fat vegans or low carb high protein vegans, for instance. In previous years, the high carb low fat vegan diet was pretty popular, especially online. I find that nowadays it has the population a lot less gripped, though. There are also vegans who follow the keto diet or monitor their macros for bodybuilding reasons. In general, the vegan diet tends to be higher in carbs than your standard balanced diet. There are people who succeed in having a higher protein or fat balance, however, and I do find that these days, I prioritize getting protein and fat more so than I did before. I find that that works quite well for me.
Allergen Vegans
You’ll find that when it comes to grocery stores and restaurants, a lot of vegan food gets lumped in with the allergen-free food. This is because eggs and dairy are common allergens. So it makes sense to make a vegan cookie that’s also gluten and nut free, for example, so people with allergies can usually have it. I also find that many vegans have fallen into this niche by default, because “whoever is looking up how to make egg-free omelets is welcome here”. (That sort of mentality.)
I’m encouraged by this, both because of the extra exposure of vegan food to those who might not necessarily be looking for it, but also because of the greater accessibility it’s bringing for people with allergies to go vegan if they so choose. However, remember that if you don’t have allergies, there’s no need to shun wheat or nuts (etc). These foods are healthy for those who do not have allergies to them, and it’s good to keep a varied diet. (Definitely give those recipes a try though, if they look good).
Whole Food Vegans
Whole Food Vegans (also known as the whole foods plant based diet) are seemingly everywhere. They don’t eat those vegan junk foods that those “other vegans” seem so fond of. Instead they focus on fruits, vegetables, legumes, nuts, seeds, mushrooms and whole grains. Many of them will also avoid oil, and in some cases, salt.
I’ll admit, I do have mixed feelings about this category. I think that eating healthy is really important and we know that a whole foods plant based diet is healthy (when done the right way). That being said, it’s also important to examine why you feel drawn to eating this way. Having a hard-and-fast “I don’t do junk food” rule might be a sign of a too-strict attitude about food. And I find that people with orthorexic tendencies do get drawn to this sort of diet quite frequently. Other than that though, assuming you’re getting a good balance of the nutrients you need, we’ve seen that eating whole foods plant based can be extremely good for your health and longevity. For those of us who need help eating healthy, it might be worth it to look into some WFPB recipes to spice up your life.
Raw Vegans
Ah, raw vegans. Now, this one holds a special place in my heart and in my own personal vegan journey. (Check out this post about lessons I learned from trying and failing to be a raw vegan.) Raw vegans generally follow a Whole Foods diet, with a particular caveat; they don’t cook anything. So their food is all raw. You’ll see raw vegans eating salads and drinking smoothies and often eating simple meals of their choice of fruit and vegetables.
I find raw veganism to be a bit restrictive for most individuals, and many would agree. If you’re drawn to a raw vegan diet, I would suggest you visit with a dietician to get an idea of how you can meet your nutritional needs. That being said, I believe it can be done healthfully. The same applies here as with whole food veganism though, be sure to do some introspection on why you are drawn to this diet. You may be struggling with your relationship with food, as many people who have eating disorder tendencies may view raw fruits and vegetables as “safe foods”. If you’re having a hard time discerning your veganism from a difficult relationship with food, check out this post about veganism and eating disorders.
Vegan vs Vegetarian, a recap
All in all, in terms or how society views us, I consider vegans and vegetarians as peers. Neighbors, if you will. We may not live in the same house but we’re on the same block. Both vegans and vegetarians are viewed as outside the norm, although populations of both are growing. Both vegans and vegetarians tend to be concerned about animal rights and welfare. And both are uninterested in seeing your “juicy steak”.
With so many different kinds of vegans and vegetarians, it’s worth asking the person you’re talking to what their veganism or vegetarianism means to them. They might have a perspective and diet different than any listed in this post. And after all, aren’t we all individuals? Knowing someone calls themself vegan of vegetarian will not tell you much more than if you say that you are not. Essentially, it’s all about getting to know a person.
Thank you so much for reading about vegans and vegetarians today. If you’re interested in more vegan content (both food and socially-focused), remember to subscribe to the blog for updates. And as usual, have an amazing day!